Be not afraid of going slowly, be afraid only of standing still.

Strength:
Every :30 for 3 minutes, 2 clean high pulls (light weight)
Then 12 minutes to build to a heavy complex of hang squat clean + squat clean

WOD: “Surfin’ USA”
8 min AMRAP
RX:
3 Squat cleans (185/125)
6 Bar facing Burpees
9 Chest to Bar Pull-ups

Intermediate:
3 Squat cleans (135/95)
6 Bar facing Burpees
9 Pull-ups

Beginner:
3 Squat cleans (95/65)
6 Bar facing Burpees
9 Jumping Pull-ups

Keelee Mitchel

Published by Keelee Mitchel